Dozens of different diet shakes glut the weight loss market, and plenty of people prefer to make their own to serve as snacks or meal replacements. Although diet shakes can present some cause for concern, it's also possible to incorporate them safely and effectively into a balanced, healthy eating plan.
Purpose
Although many diet shakes taste good, most people don't down them for that reason. Instead, diet shakes primarily serve as a weight loss tool or a means of sticking to a calorie-controlled eating plan. As meal replacements, shakes are traditionally lower in calories and fat than many alternatives, so they're a simple way for people to keep total calorie counts in check. Some high-protein diet shakes are also designed to encourage muscle growth and better health.
Types
Commercial diet shakes vary widely in size, flavor, function and nutritional content. They also vary in effectiveness; while some are safe and nutritious, others make questionable claims with little supporting evidence. Some diet shakes are sold as part of larger weight loss plans that include exercise and fitness routines. Because they tend to limit added sugars and fats, homemade shakes, protein drinks or smoothies are often healthier than premade shakes on the market.
Nutrition
To get information about the nutrients and calories a diet shake contains, check its nutrition label and ingredients list. The most balanced shakes contain a mixture of carbohydrates, lean protein and healthy fat. MayoClinic.com states that a ratio of about 55 percent carbohydrates, 20 percent protein and 25 percent fat is ideal in any meal. From a nutritional standpoint, it's best to avoid shakes that contain high amounts of saturated fat, sodium or added sugar, as those nutrients may raise the risk of several serious health conditions.
Ingredients
Nutritious bases for homemade diet shakes include skim milk, nonfat yogurt or 100 percent fruit juice. Fresh or frozen fruit will add carbohydrates and natural sugars as well as essential vitamins and minerals. To fortify a diet smoothie with extra protein, consider adding an additional scoop of yogurt, a spoonful of protein powder or a tablespoon of nut butter. Other optional add-ons include wheat germ, non-dairy milk, tofu, cocoa powder, honey or vegetables.
Considerations
Before using a diet shake as a meal replacement or changing the way you traditionally eat, it's useful to talk over your plans with a registered dietitian or a physician. Healthy diets include daily servings of whole grains, vegetables, fruits, dairy items and lean proteins, states MyPyramid.gov, and skipping servings of any of those groups could result in nutrient deficiencies. Finally, in an article for the Beth Israel Deaconess Medical Center website, BIDMC.org, Dr. Monica Zangwill emphasizes that the FDA does not regulate many commercial diet shakes and that they may not be nutritionally sound.
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